Apricots
Dried apricots suggested as a dessert in the Longevity Diet; source of vitamin A (63 mcg RAE per 10 halves dried, 25% DV) as beta-carotene
Why It Matters for Longevity
Dried apricots suggested as a dessert in the Longevity Diet; source of vitamin A (63 mcg RAE per 10 halves dried, 25% DV) as beta-carotene Dried fruit source of provitamin A (beta-carotene); beta-carotene is a fat-soluble antioxidant carotenoid that converts to retinol in the intestine. Apricot consumption (PMID 22789423) is associated with reduced markers of oxidative stress and improved antioxidant status; beta-carotene and chlorogenic acid are primary active compounds (PubMed) Dried apricots have a moderate glycemic index (~31 dried) and high fiber content (PMID 16820341); their polyphenol content supports gut microbiome diversity and reduced postprandial glucose response (PubMed)
How to Use It
Pairs well with walnuts, almonds, yogurt. Use as a fruit in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| walnuts | See synergies | The Longevity Diet |
| almonds | See synergies | culinary tradition |
| yogurt | See synergies | culinary tradition |
| rosemary | See synergies | culinary tradition |
| chicken | See synergies | culinary tradition |
Synergies
- Walnuts (complement): Classic Longevity Diet dessert pairing; walnuts' fat enhances beta-carotene absorption from apricots; protein and fat buffer apricot's sugar - Olive Oil (synergy): Fat from olive oil dramatically increases bioavailability of apricot's beta-carotene (provitamin A) - Vitamin C Foods (synergy): Pairing apricots with a vitamin C source (e.g., citrus) enhances non-heme iron absorption from the dried fruit
Flavor Profile
Taste: sweet, tart, fruity, honeyed when dried. Aroma: floral, fruity, slightly musky. Texture: chewy (dried), soft and juicy (fresh), velvety skin. Category: stone fruit.
The Science
- PubMed: Apricot consumption (PMID 22789423) is associated with reduced markers of oxidative stress and improved antioxidant status; beta-carotene and chlorogenic acid are primary active compounds - PubMed: Dried apricots have a moderate glycemic index (~31 dried) and high fiber content (PMID 16820341); their polyphenol content supports gut microbiome diversity and reduced postprandial glucose response - Examine.com: Apricots are a good source of potassium, beta-carotene, and dietary fiber; dried form concentrates nutrients but also sugar; pairing with nuts (as the Longevity Diet recommends) blunts glycemic impact - Book claim (high confidence): Dried apricots suggested as a dessert in the Longevity Diet; source of vitamin A (63 mcg RAE per 10 halves dried, 25% DV
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| Beta-carotene (provitamin A) | 2163 mcg (dried) | Fat-soluble; absorption significantly enhanced by co-ingested fat (e.g., nuts or olive oil) |
| Potassium | 1162 mg (dried) | Highly bioavailable; supports blood pressure regulation and cardiovascular health |
| Dietary fiber | 7.3 g (dried) | Soluble and insoluble fiber; supports gut microbiome and slows sugar absorption |
| Chlorogenic acid (polyphenol) | ~150 mg (fresh) | Absorbed in small intestine and colon; anti-inflammatory and antioxidant |
| Iron (non-heme) | 2.7 mg (dried) | Pairing with vitamin C significantly improves absorption |